Sign up for our complimentary
weekly e-journal

Main Newsletter
Mastery Series
Therapy Series
 
Bookmark and Share | Print Article | Items for the Week Previous | All Articles This Week | Next
This article originally posted and appeared in  DietPhysical ActivityIssue 525

Milk after Exercise Promotes Weight Loss

A new study suggests that women who want to lose weight should drink fat-free milk and not sugar-based energy drinks....

Advertisement

According to a study, women who drank two large glasses of fat-free milk after lifting weights gained more muscle and lost more fat than women who drank sugar-based energy drinks. Scientists also found they increased their lean body mass and got stronger.

The purpose of the study was to determine whether women consuming fat-free milk versus isoenergetic carbohydrate after resistance exercise would see augmented gains in lean mass and reductions in fat mass similar to what researchers observed in young men.

Young women were randomized to drink either fat-free milk (MILK: n = 10; age (mean ± SD) = 23.2 ± 2.8 yr; BMI = 26.2 ± 4.2 kg·m−2) or isoenergetic carbohydrate (CON: n = 10; age = 22.4 ± 2.4 yr; BMI = 25.2 ± 3.8 kg·m−2) immediately after and 1 h after exercise (2 × 500 mL). Subjects exercised 5 d·wk−1 for 12 wk. Body composition changes were measured by dual-energy x-ray absorptiometry, and subjects' strength and fasting blood were measured before and after training.

The results showed that, CON gained weight after training (CON: +0.86 ± 0.4 kg, P < 0.05; MILK: +0.50 ± 0.4 kg, P = 0.29). Lean mass increased with training in both groups (P < 0.01), with a greater net gain in MILK versus CON (1.9 ± 0.2 vs 1.1 ± 0.2 kg, respectively, P < 0.01). Fat mass decreased with training in MILK only (−1.6 ± 0.4 kg, P < 0.01; CON: −0.3 ± 0.3 kg, P = 0.41). Isotonic strength increased more in MILK than CON (P < 0.05) for some exercises. Serum 25-hydroxyvitamin D increased in both groups but to a greater extent in MILK than CON (+6.5 ± 1.1 vs +2.8 ± 1.3 nM, respectively, P < 0.05), and parathyroid hormone decreased only in MILK (−1.2 ± 0.2 pM, P < 0.01).

From the results it was concluded that, heavy, whole-body resistance exercise with the consumption of milk versus carbohydrate in the early postexercise period resulted in greater muscle mass accretion, strength gains, fat mass loss, and a possible reduction in bone turnover in women after 12 wk. The results, were similar to those in men, highlighting that milk is an effective drink to support favorable body composition changes in women with resistance training.

The study was conducted by researchers at McMaster University in Canada. A previous study showed men also gained muscle mass and lost more fat by drinking milk after exercising.

The researchers say the combination of calcium, high quality protein, and vitamin D in the milk may be responsible for the changes, but more study is needed.

Medicine & Science in Sport & Exercise, June 2010

 

Advertisement


 

Bookmark and Share | Print | Category | Home

This article originally posted 08 June, 2010 and appeared in  DietPhysical ActivityIssue 525

Past five issues: Issue 778 | Diabetes Clinical Mastery Series Issue 237 | GLP-1 Special Editions April 2015 | Issue 777 | Diabetes Clinical Mastery Series Issue 236 |

2015 Most Popular Articles:

A Potential New Type 2 Diabetes Indicator
Posted April 02, 2015
Glyburide Used for Gestational Diabetes May Increase Risk of Birth Complications
Posted April 02, 2015
A Third Treatment Option in Uncontrolled Type 2 Diabetes
Posted April 02, 2015
Gastric Electrical Stimulation an Alternative to Insulin Injections?
Posted April 02, 2015
A Novel Scale May Indicate Glycemic Progression to Type 1 Diabetes
Posted April 02, 2015
Women Retain Insulin Sensitivity Better than Men
Posted April 02, 2015
Artificial Pancreas Software Algorithm Receives Approval in Europe
Posted April 02, 2015
Glycemic Control and Medications in T2DM Elderly with Dementia
Posted April 02, 2015
HbA1c and OGTT Performance in Prediabetic Obese Adolescents
Posted April 02, 2015
Type 2 Diabetes and Other Diseases Risk Related to Increase in Artificial Light?
Posted April 02, 2015


Browse by Feature Writer & Article Category.
A. Lee Dellon, MD | Aaron I. Vinik, MD, PhD, FCP, MACP | Beverly Price | Charles W Martin, DD | Derek Lowe, PhD | Dr. Brian Jakes, Jr. | Dr. Fred Pescatore | Dr. Tom Burke, Ph.D | Eric S. Freedland | Evan D. Rosen | Ginger Kanzer-Lewis | Greg Milliger | Kristina Sandstedt | Laura Plunkett | Leonard Lipson, M.A. | Louis H. Philipson | Maria Emanuel Ryan, DDS, PhD | Marilyn Porter, RD, CDE | Melissa Diane Smith | Michael R. Cohen, RPh, MS, ScD, FASHP | Paul Chous, M.A., OD | Philip A. Wood PhD | R. Keith Campbell, Professor, B.Pharm, MBA, CDE | Richard K. Bernstein, MD | Sheri R. Colberg PhD | Sherri Shafer | Stanley Schwartz, MD, FACP, FACE | Steve Pohlit | Steven V. Edelman, M.D. | Timothy S. Hollingshead |

Cast Your Vote
What percent of your patients have reached their A1c target?
CME/CE of the Week
Category: Nutrition
CE Credits: .75
Search Articles On Diabetes In Control